Today I did not wake up early, since I decided that I would rest, but then my brother was doing is workout in the evening in the Turia Park and I get pretty bored here, so I decided to run this evening in the park and rest tomorrow. The plan for today was 45-50 mins, but I then calculated the time that the whole workout would take him, I calculated around 60 mins. Last time that I did 50 mins, I had to wait for him for around 20+ mins in the damn cold, so today I decided to run 60 mins and to finish pretty much at the same time. The cold was not that bad today though, in fact, the temperatura was great.
We started the run at 7:07 p.m., and Jorge joined us, He did the 60 mins with me, which was great, his company make those 60 mins pass by very quickly. The pace was easy, since I am recovering from yesterday`s workout, but to be honest I felt pretty good and fresh, you have to respect the body, and let the body adapt the hard work. Good conversation, I dont know the exact pace, since it was dark and I did not look at the watch very often, just to see elapsed time.
I felt pretty good, and happy that Jorge completed the 60 mins, for today He had planned 40 mins, so He step up and decided to do the 60 mins with me, I appreciate that. My brother had a wonderful workout as well, good splits in his 8 x 400m.
I did around 9.3k for the day or so. Total time was 60:07. I told my brother that one of these days with this weather We should do 2 hours. Today`s weather was great for running. I wore my windbreak, but I did not even break a sweat.
All in all, a great run. I came to the conclusión that running in the morning and in the evening are great. Of course, when you have other obligations, its better to run in the morning so that its get done first thing in the morning. However, it is great running in the morning, but for me when I run in the morning, I am pretty bored in the evening because I got the run early in the morning.
Anyway, I ll keep running, no matter the time, morning or evening, as long as you are getting the miles in, no problem.
Have a great humpday!
miércoles, 30 de enero de 2019
martes, 29 de enero de 2019
Morning interval workout: Probably one of the best workouts of my life in terms of feel and execution
As I told yesterday I want to become a morning runner again, so I put the alarm again at 7:00 a.m., but woke up way before the alarm at 6:39 a.m., but as yesterday, I applied for some Jobs for a while, drank a lot wáter so that I could got o the bathroom and not have GI problems during the workout.
The plan was to do 4 x 1k, but I was not in the mood to warm up to the Turia Park with all the traffic, so did an Interval workout, but decided to do 4 x 1 lap and 1 x 2 mins ( to complete the extra meters to get to 4k worth of fast running) in the Blasco park which is around 900m, I really wanted to do a workout there so that I can see what time I could run in a fast lap doing intervals. On the flip side, after todays great workout, I wanted to see what time I actually could run in a full 1k intervals.
I had a lot of time without doing an Interval workout in the morning, in fact, my last morning workout was on Guadalupe and it was at 11 a.m. if I recall correctly. I think that running fasted is also overthought, I mean, I did the workout fasted, ate my last meal, yesterday at 9 something, and ran the workout today at 8:30 am without eating anything and without having any problems. However, I understand that it could vary from person to person.
I headed out the door at around 8:30 a.m., which is not that early, but for me these days it is, and given that here the sun is rising at 8 a.m. or so, so at 7:XX is very dark.
It was a cold morning, it was in 6 degrees, which felt cooler with the wind, I wore my hat and my windbreaker, then walked to the park and the warm up started, did 1 lap in 6:05, very easy ( The soreness is gone), then at 10:00 within the warm up I had to go to pee and it was urgent, could not run the whole workout feeling like that, so ran to home again, went to the bathroom and inmediately went back to the park, however, I did around 2 strides of around 50m or a bit less, from the park to home and then when I left the house again going to the park, did 1 stride, then when I got the park the watch read 14:00, so inmediately I did around another fast 50m stride to finish up the warm up, continued running easy until the 15 mins, then stopped for around 30 secs to 1 mins and the 4 x 1 lap started. Rest planned was 3:30 between repeats, so plenty of recovery.
I was ready to roll and started the first repeat at a good pace and at a controlled effort, pretty much maintained at even pace throughout, did the 1st repeat in 3:57, was kind of surprised, I thought that I was going slower, but just did mything, recovered and the 2nd repeat started, the process was the same, fast pace, hard effort, but an effort that I felt I could sustain for the whole repeat, second came in 3:50, I had to look at the watch several times to make sure what I was seeing was correct, calculate what would be that in 1 full kilometer, I calculated around 4:15-4:16, which is great for me. Anyway, recovered 3:30, and the 3rd repeat started, in this one I could feel the hard breathing earlier, but I hang in there and tried not to slow down, keeping effort and pace while running relaxed, by the last 100m my breathing was very fast, but the stride/pace was relaxed, fast, but controlled. 3rd came in 3:50, again surprised. By now, I knew that I was having a great day and was feeling awesome. 4th repeat started and again the hard breathing started earlier, but I just kept my effort and pace, was huffing and puffing by the end, but I could really sustain the pace without struggling. Last repeat came in 3:49, wow much better than expected.
After the last "lap repeats" I rest around 3:15, and then started at the same effort pace, but the repeat only would for 2 mins. By the end of those 2 mins I was ready to be done, the breathing was fast, but my form was great, of course I was tired, but I could have gone longer, but left it at that, because this is my first Interval workout in around 2 months, and you dont want to over do it.
For cool down, I did 2 laps in 11:56 (6:05,5:51), then kept running until the watch read 13:30 and walked home. That cool down felt like walking, those intervals must have loosened up my legs so that that pace feel that easy. Around 10k for the day or so.
I must admit that I was really surprised with the workout, before the workout I suspect that I could go 4:03-4:05, with the last one really pushing sub 4 mins, but in all honestly, I was working hard, but I could have gone faster if I would have pushed in the last 100m stretch, instead I just kept good running form and good effort, that is the key running the intervals workouts and other types of workouts for that matter. In the past I would leave my races in workouts, workouts times and races times did not match up so to speak, so I really wanted to be "conservative" on this one, but it was difficult given how good I felt and how good the weather was. Next time, I Will go to the Turia Park to see what my actual fitness really is in measured distance. Maybe I am in better shape than I think, but you have to show that in races, not workouts.
Anyway, good workout, tomorrow I ll just run easy to recover or Will take the day off, probably Will run tomorrow morning and rest on Thursday!
Another thing, maybe the yesterday`s strides really helped to loosen up the legs, or it was today`s strides for wam up, maybe both? in the end, this is a puzle and every component of training is important.
Have a great Tuesday!
The plan was to do 4 x 1k, but I was not in the mood to warm up to the Turia Park with all the traffic, so did an Interval workout, but decided to do 4 x 1 lap and 1 x 2 mins ( to complete the extra meters to get to 4k worth of fast running) in the Blasco park which is around 900m, I really wanted to do a workout there so that I can see what time I could run in a fast lap doing intervals. On the flip side, after todays great workout, I wanted to see what time I actually could run in a full 1k intervals.
I had a lot of time without doing an Interval workout in the morning, in fact, my last morning workout was on Guadalupe and it was at 11 a.m. if I recall correctly. I think that running fasted is also overthought, I mean, I did the workout fasted, ate my last meal, yesterday at 9 something, and ran the workout today at 8:30 am without eating anything and without having any problems. However, I understand that it could vary from person to person.
I headed out the door at around 8:30 a.m., which is not that early, but for me these days it is, and given that here the sun is rising at 8 a.m. or so, so at 7:XX is very dark.
It was a cold morning, it was in 6 degrees, which felt cooler with the wind, I wore my hat and my windbreaker, then walked to the park and the warm up started, did 1 lap in 6:05, very easy ( The soreness is gone), then at 10:00 within the warm up I had to go to pee and it was urgent, could not run the whole workout feeling like that, so ran to home again, went to the bathroom and inmediately went back to the park, however, I did around 2 strides of around 50m or a bit less, from the park to home and then when I left the house again going to the park, did 1 stride, then when I got the park the watch read 14:00, so inmediately I did around another fast 50m stride to finish up the warm up, continued running easy until the 15 mins, then stopped for around 30 secs to 1 mins and the 4 x 1 lap started. Rest planned was 3:30 between repeats, so plenty of recovery.
I was ready to roll and started the first repeat at a good pace and at a controlled effort, pretty much maintained at even pace throughout, did the 1st repeat in 3:57, was kind of surprised, I thought that I was going slower, but just did mything, recovered and the 2nd repeat started, the process was the same, fast pace, hard effort, but an effort that I felt I could sustain for the whole repeat, second came in 3:50, I had to look at the watch several times to make sure what I was seeing was correct, calculate what would be that in 1 full kilometer, I calculated around 4:15-4:16, which is great for me. Anyway, recovered 3:30, and the 3rd repeat started, in this one I could feel the hard breathing earlier, but I hang in there and tried not to slow down, keeping effort and pace while running relaxed, by the last 100m my breathing was very fast, but the stride/pace was relaxed, fast, but controlled. 3rd came in 3:50, again surprised. By now, I knew that I was having a great day and was feeling awesome. 4th repeat started and again the hard breathing started earlier, but I just kept my effort and pace, was huffing and puffing by the end, but I could really sustain the pace without struggling. Last repeat came in 3:49, wow much better than expected.
After the last "lap repeats" I rest around 3:15, and then started at the same effort pace, but the repeat only would for 2 mins. By the end of those 2 mins I was ready to be done, the breathing was fast, but my form was great, of course I was tired, but I could have gone longer, but left it at that, because this is my first Interval workout in around 2 months, and you dont want to over do it.
For cool down, I did 2 laps in 11:56 (6:05,5:51), then kept running until the watch read 13:30 and walked home. That cool down felt like walking, those intervals must have loosened up my legs so that that pace feel that easy. Around 10k for the day or so.
I must admit that I was really surprised with the workout, before the workout I suspect that I could go 4:03-4:05, with the last one really pushing sub 4 mins, but in all honestly, I was working hard, but I could have gone faster if I would have pushed in the last 100m stretch, instead I just kept good running form and good effort, that is the key running the intervals workouts and other types of workouts for that matter. In the past I would leave my races in workouts, workouts times and races times did not match up so to speak, so I really wanted to be "conservative" on this one, but it was difficult given how good I felt and how good the weather was. Next time, I Will go to the Turia Park to see what my actual fitness really is in measured distance. Maybe I am in better shape than I think, but you have to show that in races, not workouts.
Anyway, good workout, tomorrow I ll just run easy to recover or Will take the day off, probably Will run tomorrow morning and rest on Thursday!
Another thing, maybe the yesterday`s strides really helped to loosen up the legs, or it was today`s strides for wam up, maybe both? in the end, this is a puzle and every component of training is important.
Have a great Tuesday!
lunes, 28 de enero de 2019
Zapping the zero with an easy morning run + 6 x 20 seconds strides
Today I woke up early at 7:00 a.m., for me that is early these days, but that Will change. I want to become a morning person again, thus a morning runner. I remember that in Madrid, I woke up at 7:05 a.m. Monday through Friday, because breakfast opened at 7:15 a.m., and I wanted to be one of the first people to eat breakfast, I liked that solitude and the quietness of the morning. I did not run that early though, I ran at around 11-12 a.m. because I had classes in the evening, also so that I could digest breakfast.
Once you are out and running, morning runs are great, the only issue is the waking up part, but I do think that if you go to bed early ( I went to bed at 11 p.m. yesterday, which is very early for me), so that means 8 hours of sleep, which is more than enough. Eventually, when I start working, I ll have to run like in Santo Domingo, at 6 a.m. or after work at 7-8 p.m., but when I am working I prefer the morning runs, because after work you are just drined and tired. An easy run would reléase stress after work, but I personally would not motivate myself to do a workout on a regular basis after work.
Anyway, I really liked today`s morning run. Here in Spain start getting clear almost a 8 a.m. these days, so 7 a.m. wake up time is very dark, which is the same as Santo Domingo, when I woke up at 5:30 a.m. to run.
After waking up at 7a .m. today, I did not run right away, decided to turn on my computer and start applying for Jobs, got the most of that quiet time before going out to run.
I headed out to my run at around 8:15 a.m,(earliest that I have run in Valencia) with 4 degrees Celsius, I wore my windbreaker and my hat, I felt very cold walking to the park. I did not eat anything before this. When I run first thing in the morning, I dont eat anything. On Saturdays I eat something because I wake up at 8:30 a.m., eat breakfast at 9 a.m. and start running at 11 am, so have around 2 hours to digest, also I would be so hungry if I dont eat anything during that period.
However, as I know once I warm up on my run (after 10 mins), I feel just fine. Today I had planned to do 8 laps to the Blasco park easy. Legs felt much fresher today and when I crossed the first lap in 5:48, I knew that it was going to be a good day. Anyway, I just kept the effort easy, did not look at the watch until the halfway point which was 22:59. Kept the effort easy , but decided that in the last 2 laps I would do 6 x 20 seconds strides.
On the 6th lap the watch read 34:19, I felt really good and was surprised that I was running that "fast" at that easy effort, I bet the weather has to do something with it. On the last 2 laps did 6 x 20 seconds strides (3 strides per lap), and the last two laps were in 10:14 (5:11, 5:03). Felt pretty good in the strides. I did the strides so that the soreness could go away at last. I am still a bit sore from Thursday, but I know that tomorrow I ll be ready to tackle some intervals.
I finished the 8 laps in 44:33, my fastest time on that route at an easy pace. Then continued to run until I complete the 45 mins. Felt awesome at the end. Run is in the books!
Have a great start to the week!
Once you are out and running, morning runs are great, the only issue is the waking up part, but I do think that if you go to bed early ( I went to bed at 11 p.m. yesterday, which is very early for me), so that means 8 hours of sleep, which is more than enough. Eventually, when I start working, I ll have to run like in Santo Domingo, at 6 a.m. or after work at 7-8 p.m., but when I am working I prefer the morning runs, because after work you are just drined and tired. An easy run would reléase stress after work, but I personally would not motivate myself to do a workout on a regular basis after work.
Anyway, I really liked today`s morning run. Here in Spain start getting clear almost a 8 a.m. these days, so 7 a.m. wake up time is very dark, which is the same as Santo Domingo, when I woke up at 5:30 a.m. to run.
After waking up at 7a .m. today, I did not run right away, decided to turn on my computer and start applying for Jobs, got the most of that quiet time before going out to run.
I headed out to my run at around 8:15 a.m,(earliest that I have run in Valencia) with 4 degrees Celsius, I wore my windbreaker and my hat, I felt very cold walking to the park. I did not eat anything before this. When I run first thing in the morning, I dont eat anything. On Saturdays I eat something because I wake up at 8:30 a.m., eat breakfast at 9 a.m. and start running at 11 am, so have around 2 hours to digest, also I would be so hungry if I dont eat anything during that period.
However, as I know once I warm up on my run (after 10 mins), I feel just fine. Today I had planned to do 8 laps to the Blasco park easy. Legs felt much fresher today and when I crossed the first lap in 5:48, I knew that it was going to be a good day. Anyway, I just kept the effort easy, did not look at the watch until the halfway point which was 22:59. Kept the effort easy , but decided that in the last 2 laps I would do 6 x 20 seconds strides.
On the 6th lap the watch read 34:19, I felt really good and was surprised that I was running that "fast" at that easy effort, I bet the weather has to do something with it. On the last 2 laps did 6 x 20 seconds strides (3 strides per lap), and the last two laps were in 10:14 (5:11, 5:03). Felt pretty good in the strides. I did the strides so that the soreness could go away at last. I am still a bit sore from Thursday, but I know that tomorrow I ll be ready to tackle some intervals.
I finished the 8 laps in 44:33, my fastest time on that route at an easy pace. Then continued to run until I complete the 45 mins. Felt awesome at the end. Run is in the books!
Have a great start to the week!
domingo, 27 de enero de 2019
Easy does it
Today I ran "early"at 9 a.m. with my brother in the park near my home, I call it the Blasco Park. Today I felt very sore, not from yesterday, but the DOMS from Thursday, so this one was very easy and slow.
We did 8 laps to the park, the first one was in 6:10, right then I knew that today it was going to be slow, never looked at the watch again and finished the 8 laps in 48:06, was talking with my brother about training and how longer runs would Benefit us a lot.
Felt good and the weather was pretty good, happy to have gotten the run in. I am enjoying this morning runs, so possibly I ll run tomorrow morning as well.
Today I ran fasted, as opposed to when I run at 11a.m. in the Port on Saturdays, I eat breakfast at 9 a.m. which consist of Turkey and cheese whole wheat sándwich and chocolate milk, that is my breakfast everyday.
6 runs this week, which was the plan and I like the consistency.
Have a great Sunday!
We did 8 laps to the park, the first one was in 6:10, right then I knew that today it was going to be slow, never looked at the watch again and finished the 8 laps in 48:06, was talking with my brother about training and how longer runs would Benefit us a lot.
Felt good and the weather was pretty good, happy to have gotten the run in. I am enjoying this morning runs, so possibly I ll run tomorrow morning as well.
Today I ran fasted, as opposed to when I run at 11a.m. in the Port on Saturdays, I eat breakfast at 9 a.m. which consist of Turkey and cheese whole wheat sándwich and chocolate milk, that is my breakfast everyday.
6 runs this week, which was the plan and I like the consistency.
Have a great Sunday!
sábado, 26 de enero de 2019
Longer run with "Fast " Finish
Today I ran with my brother and Jorge in the Port route, I am really liking that route. There is something in running in the running path of the beach tht is special, the views are great and the time just fly by.
We started the run at 11 p.m. very easy. The plan for today was to run 70 mins, first 50 mins and the last 20 mins at marathon effort (Slower than tempo pace and way faster than easy pace), I did not know if I was going to do the faster portion, because I felt very sore in the quads and I only did my tempo run on Thursday night, that would depend on how I felt, I felt really good and went with it.
So 50 mins easy with good conversation, but then it was time to work, I dropped my brother and Jorge, but Jorge encouraged my brother to go with me, and He did, He passed me like a bat and built a gap and never could caught him, ha. I completed the normal route in 56:44 (1:34 slower than last week).
My goal was to keep the same effort, but after the 10 mins, with 10 mins to go I pushed a Little bit more, but never straining, I think that I did a pretty good job in running at the correct effort. According to my brother`s GPS He ran ran the last 20 mins in around 5:20-5:22 per km, I finished 14 seconds back, so I was running 5:23-5:25 per km pace. I felt really good and felt better than last week and was faster also, so is a win/win. I stopped the run in 70:24. My brother stopped in 70:10. Jorge completed 60 mins of running, so kudos to him.
The weather was pretty good, around 10 Celsius, and I felt pretty good overall. The only problema was when I stopped I felt very sore on the quads, but that is because of Thursday tempo run, it only bothered me when I stopped, during the run the soreness did not bother at all.
On the easy portion, We were slower than last week, but on the faster portion We were faster than last week, so good.
I really enjoy doing this runs in the port, but next week I am incorporating intervals and tempo runs again, so long runs Will be easy again, or maybe I Will rearrange my week, to do long runs with marathon effort in the last part. I really enjoy these long runs also, because you kind of divide up the run in your mind, thus is more enjoyable and run pass by quicker. Easy long runs last forever, lol.
Next week I want to ramp up to 80 mins long runs, once again.
Have a great Saturday!
We started the run at 11 p.m. very easy. The plan for today was to run 70 mins, first 50 mins and the last 20 mins at marathon effort (Slower than tempo pace and way faster than easy pace), I did not know if I was going to do the faster portion, because I felt very sore in the quads and I only did my tempo run on Thursday night, that would depend on how I felt, I felt really good and went with it.
So 50 mins easy with good conversation, but then it was time to work, I dropped my brother and Jorge, but Jorge encouraged my brother to go with me, and He did, He passed me like a bat and built a gap and never could caught him, ha. I completed the normal route in 56:44 (1:34 slower than last week).
My goal was to keep the same effort, but after the 10 mins, with 10 mins to go I pushed a Little bit more, but never straining, I think that I did a pretty good job in running at the correct effort. According to my brother`s GPS He ran ran the last 20 mins in around 5:20-5:22 per km, I finished 14 seconds back, so I was running 5:23-5:25 per km pace. I felt really good and felt better than last week and was faster also, so is a win/win. I stopped the run in 70:24. My brother stopped in 70:10. Jorge completed 60 mins of running, so kudos to him.
The weather was pretty good, around 10 Celsius, and I felt pretty good overall. The only problema was when I stopped I felt very sore on the quads, but that is because of Thursday tempo run, it only bothered me when I stopped, during the run the soreness did not bother at all.
On the easy portion, We were slower than last week, but on the faster portion We were faster than last week, so good.
I really enjoy doing this runs in the port, but next week I am incorporating intervals and tempo runs again, so long runs Will be easy again, or maybe I Will rearrange my week, to do long runs with marathon effort in the last part. I really enjoy these long runs also, because you kind of divide up the run in your mind, thus is more enjoyable and run pass by quicker. Easy long runs last forever, lol.
Next week I want to ramp up to 80 mins long runs, once again.
Have a great Saturday!
viernes, 25 de enero de 2019
Easy running at lunch time
Today I am feeling sore on the quads, so that means that I lost some fitness, since I was not getting soreness from my tempo runs 2 months ago. Sometimes is with the recovery ability that you see how in shape you are. Anyway, the soreness did not bother when running, once I started running, I felt kind of normal, I hope that the DOMS dont bother much tomorrow, since on the second day of the soreness, the soreness is greater than the first day.
I decided to run "early" today at 12:30 p.m., since I am eating lunch with my brother and We eat a lot, so decided to get it out of the way, so that I dont have to run with a full stomach in the evening, also the reason was that We are running longer tomorrow morning and to have more time for recovery between today`s runs and tomorrow`s morning run.
Today I just ran at a effort that felt really easy to recover, 1st lap in 5:50, then did not look at the watch till the end, did 8 laps in the Blasco Park and finished the 8 laps in 45:43. It was faster than I thought because I did the tempo yesterday evening, and although I felt sore, I felt fresh at the same time. Anyway, just an easy recovery run in a 20 Celsius degree weather.
If I had checked the weather before going out I would not wore my windbreak, I felt hot today, I even unzipped the windbreaker, so that the air could circulate, since I felt very hot in the first 3 laps, and the sun was shining hard. This weather change suddenly.
Beautiful day for a run and glad its in the books!
Have a great Friday!
I decided to run "early" today at 12:30 p.m., since I am eating lunch with my brother and We eat a lot, so decided to get it out of the way, so that I dont have to run with a full stomach in the evening, also the reason was that We are running longer tomorrow morning and to have more time for recovery between today`s runs and tomorrow`s morning run.
Today I just ran at a effort that felt really easy to recover, 1st lap in 5:50, then did not look at the watch till the end, did 8 laps in the Blasco Park and finished the 8 laps in 45:43. It was faster than I thought because I did the tempo yesterday evening, and although I felt sore, I felt fresh at the same time. Anyway, just an easy recovery run in a 20 Celsius degree weather.
If I had checked the weather before going out I would not wore my windbreak, I felt hot today, I even unzipped the windbreaker, so that the air could circulate, since I felt very hot in the first 3 laps, and the sun was shining hard. This weather change suddenly.
Beautiful day for a run and glad its in the books!
Have a great Friday!
Back to tempo runs, 5k: 24:56
On Wednesday I took the day off.
Yesterday I ha planned my first tempo run back, I did not come back to structured workouts doing intervals, because I wanted to just ease into it, and nothing better to ease back into it than a 5k tempo run. The plan was to do it with my brother and We planned to meet at 7:15 p.m. at the starting point of the tempo in The Turia Park, so that means that at 7:15 p.m. We both had to be warmed up, so I planned that perfectly, I warmed up 15 mins which is my regular warm up for workouts and after the 10 mins did 4 - 5 x 60m or so strides to loosen up the legs, when I got to the starting point, my brother was not anywhere to be seen, I waited for him 10 mins, jogging very slowly (almost walking), I was just ready to go, I gave him 10 more mins after the set hout.
I started the tempo and when I had run around 180m, my brother was coming and said to turn back so that We could start together, but I neglect, once I start there is no turning back, anyway, He then explained that He had some errands to do and He called me, but I had gone out already ( I never take my cellphone with me when I am running).
Back to the tempo, I crossed the 200m in 60 secs, 400m in 1:57, I had to turn on the light on my watch becuase it was very dark, in fact, I like to do my workouts at 4:50 p.m., where there is still clear and visible.
I had some problems turning on the lights on my watch, sometimes I pressed the Split button and I thought that I stopped the watch, anyway, I crossed the 1st km in 4:58, which was faster than I wanted but felt really good. In the first half of the run there was a strong headwind, I realized that in the warming up, but that meant that in the second half (out and back route), the wind would be on my tale and thats how it played out.
2nd kilometer I was 10:10 so 5:12 for that km, no way I would run slower than that so sped up again, of course, maintaining a controlled effort and not red lining. Halfway came in 12:35, so that 500m came in 2:25.
The second half is always easier, because there is some downhills and you know you are close to finishing. 3k came in 15:04 or so, sometimes I turned the lights a bit later than crossing the mark, then I evaluated my effort and knew that I could run 25:10 without problems, and just stayed at that effort, in fact the initial goal was 25:30 for the first tempo back.
4th km came in 20:06, so 5:02 for that km. Then I decided to stay at that same effort to do 25:08 or so, but it seems that I sped up in the last km without even realizing it, I did not stretch out the stride in the last 200m or 100m, I just kept running at the same effort, but finished in 24:56, with a last km of 4:50.
I just kind of surprised with that one, I felt very good and although in the last 200m felt a bit tired, the pace never felt difficult to maintain, I just felt pretty good overall, and very pleased with the finishing time. My brother did 25:25, I would have lovee to do it with him as planned, but when I started I thought He would not attend as He is always very punctual, anyway, next week We can do another one together.
I did the second half way faster than the first one (12:35,12:21), I think it was the tailwind, or maybe I am in very good shape thanks to the training that I did last year from September to December. I thought that I would be out of shape, since you realice that you are out of shape, not on easy runs, but in workouts.
For cool down, I did around 16 mins easy to home. Did around 10k total for the day. Weather was cold, I wore my windbreaker and the wind was cold as well, it was around 10 degrees Celsius, but with the wind it felt cooler.
I just felt awesome and it seems that the 1 month basically off, did not affect me in the least, because I lost weight in that month and also while I working, the job was veyr physically demanding, and you basically stayed on your feet for hours on security boots and on top of that some days you did hard strength training, lifting packages, so thinking it better it was a month off basically from running, but not from working out.
This is the first time in my life that after a break, I feel as good an as confident as prevbious to the break. This tempo Will be my starting point and from now on, no tempo of 5k should over 25:05, preferable sub 25 mins. Of course, that is a effort game, not pushing pace to get X splits, but according to how I felt yesterday, sub 25 mins should feel managable, and I ll get back to Interval workout next week.
Today I ll run an easy run to recover from yesterday effort and tomorrow another longer effort in the port.
The satisfaction you get from workouts its hard to describe, I encourage all of you that only run easy, that do a variety of workouts (Intervals, tempos, long runs), of course if you are not used to it start slowly and gradually, but running Will be much fun that way and you Will progress faster.
Have a great Friday!
miércoles, 23 de enero de 2019
Morning run
Yesterday was a public holiday here in Valencia so my brother did not have to work. We met at 9:20 a.m. in the door of the apartament that I live in, then walked to the Blasco park.
We started at a very easy pace and it was cold, at least in my opinion, I wore hat and windbreaker, it was 4 Celsius, but the feeling according to my cellphone was 1 degrees. My brother was wearing shortleeves. He comes from his home running, but anyway, He is tough.
Anyway, I only looked at the watch in the first lap in 5:50, then decided to not look at it an run by effort, conversation was good and once I warmed up I felt pretty good. We did 8 laps in 46:35, so 1 + mins slower than the night before, but who cares, body only knows effort.
Its good to be putting in the miles, We even considered the possibility to run again in the evening, but I then thought better of it.
Today Will be another easy run, and tomorrow I ll do my first structured 5k tempo in 2 months.
Have a great Wednesday!
We started at a very easy pace and it was cold, at least in my opinion, I wore hat and windbreaker, it was 4 Celsius, but the feeling according to my cellphone was 1 degrees. My brother was wearing shortleeves. He comes from his home running, but anyway, He is tough.
Anyway, I only looked at the watch in the first lap in 5:50, then decided to not look at it an run by effort, conversation was good and once I warmed up I felt pretty good. We did 8 laps in 46:35, so 1 + mins slower than the night before, but who cares, body only knows effort.
Its good to be putting in the miles, We even considered the possibility to run again in the evening, but I then thought better of it.
Today Will be another easy run, and tomorrow I ll do my first structured 5k tempo in 2 months.
Have a great Wednesday!
lunes, 21 de enero de 2019
Zapping the zero
At 7 p.m. I ran with my brother in the Blasco park, We did not do the same though, He did a fartlek workout and I did another easy run. I did 8 laps and looked at the watch at every lap, but just for fun, I ran by effort, and kept the effort very easy.
Splits were:
5:57
11:36 (5:39)
17:07 (5:31) I got carried away on this one, but got back to normal once the lady that was just ahead stopped.
22:46 (5:39)
28:28 (5:42)
34:11 (5:43)
39:54 (5:43)
45:32 (5:38)
Stopped the run in 45:32, felt good and easy. Another run in the books. Later this week Will do a tempo run and next week start with intervals. Weather was awesome, 8 Celsius.
Have a great Monday!
Splits were:
5:57
11:36 (5:39)
17:07 (5:31) I got carried away on this one, but got back to normal once the lady that was just ahead stopped.
22:46 (5:39)
28:28 (5:42)
34:11 (5:43)
39:54 (5:43)
45:32 (5:38)
Stopped the run in 45:32, felt good and easy. Another run in the books. Later this week Will do a tempo run and next week start with intervals. Weather was awesome, 8 Celsius.
Have a great Monday!
Capping off a good week
On Saturday as I said my brother and I went to the port at 11 a.m. to do a 70 mins run, I wanted to do 60 mins, but as He was doing 70 mins and I am feeling pretty good, I decided to give it a go. The initial plan for me was to run easy the whole run, pretty much 6:15-6:30 per km pace which is my easy pace these days.
We hit the halfway (turn around point) in 28:22, much faster than last Satuday and We were feeling slower, at the beginning I felt a bit tired, maybe because this was my 5th run and this is the most frecuent I have run in the last 6- 7weeks. Anyway, as the run passsed by I felt better and better. After the turn around my brother built a gap on me, but I stayed relaxed , He built around a 15 seconds gap, I felt pretty good but wanted to keep the effort easy. When I was approaching the 50 mins mark, I decided to do the last 20 mins of the run at marathon effort, after all, I dont have nothing to recover from nor I did have a workout planned for the day after, so wanted to push a bit.
As soon as I increased the pace I soon passed my brother and another old guy that had passed us before (They were running head to head), when I made the pass, my brother just went with me, but I built a bit of a gap on him, I was not Racing though, I was just running at marathon effort for the past 20 mins of the run, I dont have idea of marathon pace, but I just went slower than tempo pace, but faster than normal easy pace. In the last 3 mins I pushed a bit more and completed the 70 mins feeling pretty good.
The weather helped a ton and that view of the port helps a alot as well, I think We should do all of our long runs there, time just fly by there.
I did not have idea of pace, but when my brother uploaded his run on strava, the pace for the last 15 mins of this run was 5:37 per km, as I was going ahead I guess that my pace for the last 20 mins was 5:33 per km or so, I honestly thought that I was going faster, but I was just going confortable, and even the breathing felt better when I changed the pace, running is weird sometimes. The average pace for the whole run was 6:04 per km.
Felt really good, and I would like to do the long runs like that more often, because you really train yourself to run faster when tired, but the way that I organize my week, tempo runs are the day before long runs, so I have to do long runs easy, but I would like to do more long runs in progressive manner, I should ( at least in some weeks) to organize workouts better throughout the week.
On Sunday, my brother wanted to run in the morning again, so We headed to the park near my home at 9:00 p.m., the plan for today was an easy short run of 40 mins, We did 7 laps that took us 41:27. The pace was easy and the effort as well, good conversation, We were both sad when the run finished.
The weather was just pretty good, it was cold, but once you warmp, you dont even break a sweat. 6 runs this week which is the goal, I think that I have kept my fitness pretty well, I thought that I would have to start from the zero, but I could say that my fitness is close to where I left it at the end of November. We Will find out when I do a workout on Thursday or Friday, I am planning tempo run to get back to workouts, there I Will realice if I have lost fitness or not.
Have great start to the week!
We hit the halfway (turn around point) in 28:22, much faster than last Satuday and We were feeling slower, at the beginning I felt a bit tired, maybe because this was my 5th run and this is the most frecuent I have run in the last 6- 7weeks. Anyway, as the run passsed by I felt better and better. After the turn around my brother built a gap on me, but I stayed relaxed , He built around a 15 seconds gap, I felt pretty good but wanted to keep the effort easy. When I was approaching the 50 mins mark, I decided to do the last 20 mins of the run at marathon effort, after all, I dont have nothing to recover from nor I did have a workout planned for the day after, so wanted to push a bit.
As soon as I increased the pace I soon passed my brother and another old guy that had passed us before (They were running head to head), when I made the pass, my brother just went with me, but I built a bit of a gap on him, I was not Racing though, I was just running at marathon effort for the past 20 mins of the run, I dont have idea of marathon pace, but I just went slower than tempo pace, but faster than normal easy pace. In the last 3 mins I pushed a bit more and completed the 70 mins feeling pretty good.
The weather helped a ton and that view of the port helps a alot as well, I think We should do all of our long runs there, time just fly by there.
I did not have idea of pace, but when my brother uploaded his run on strava, the pace for the last 15 mins of this run was 5:37 per km, as I was going ahead I guess that my pace for the last 20 mins was 5:33 per km or so, I honestly thought that I was going faster, but I was just going confortable, and even the breathing felt better when I changed the pace, running is weird sometimes. The average pace for the whole run was 6:04 per km.
Felt really good, and I would like to do the long runs like that more often, because you really train yourself to run faster when tired, but the way that I organize my week, tempo runs are the day before long runs, so I have to do long runs easy, but I would like to do more long runs in progressive manner, I should ( at least in some weeks) to organize workouts better throughout the week.
On Sunday, my brother wanted to run in the morning again, so We headed to the park near my home at 9:00 p.m., the plan for today was an easy short run of 40 mins, We did 7 laps that took us 41:27. The pace was easy and the effort as well, good conversation, We were both sad when the run finished.
The weather was just pretty good, it was cold, but once you warmp, you dont even break a sweat. 6 runs this week which is the goal, I think that I have kept my fitness pretty well, I thought that I would have to start from the zero, but I could say that my fitness is close to where I left it at the end of November. We Will find out when I do a workout on Thursday or Friday, I am planning tempo run to get back to workouts, there I Will realice if I have lost fitness or not.
Have great start to the week!
viernes, 18 de enero de 2019
Catching up
On Wednesday my brother and I went to the Turia Park, its been almost 2 months since I was in the Turia Park. I think that the park close to home is very convenient for easy runs and had 1 month with virtually no running.
However, I felt that the time did no passed, felt like it was yesterday that I was there. Anyway, my brother was doind 1000m repeats, but I was just running easy. My inital plan was to run 45 mins, but decided to do 50 mins mid run because I knew my brother would last more tan an hour, and to wait in that cold is no funny. I had to wait for more than 25 mins though!
I did 50:03 and the pace was virtually the same as two months ago, and the effort also was very easy, it almost feels that I did not lose any fitness in that month with 2 runs. I attribute to that to the physical job, the cumulative training that I have done in the last 4 months and losing around 8-10 pounds on top of the 20 pounds I had lost in the last 4 months.
The weather is helping a ton also, it almost feels like cheating to run in this weather, weather was around 12-13 Celsius, but felt cooler. My brother ran pretty good in his repeats. We probably Will race against each other on Feb 24th in a 5k race.
Yesterday I took the day off from running.
Today I almost miss the day also, because here was not power for afternoon and in the bathroom without power is pretty dark, plus no heater, so I was ready to skip the run. However, I tried some DIY, and restart the breakers and it worked, so right away I got dressed and went out to run with my brother to the Blasco park, which is the park close to my home.
The plan was to run short today, because as We have done the past 2 Saturdays, We plan to run in the port tomorrow morning around 11 a.m., so today We did 7 laps to the park and I completed the run in 40:02, feeling pretty good and easy. It was a cold day today,I even wore my hat and my windbreaker of course, these days, I am wearing my windbreaker everyday. My brother finished a bit ahead in 39:53. I felt pretty good and easy today!
Have a great Friday!
miércoles, 16 de enero de 2019
Zapping the zero
On Monday I ran with my brother at 7:15 p.m. in the Blasco park which is near my house, We decided to do 8 laps there and finished in a time of 45:51. Honestly I was slower than Sunday and it felt much faster, but running is like that so nothing to be surprised about. Good easy run to start the week.
On Tuesday I walked a lot with my brother in the morning trying to buy some shirts in the cheap store, I only bought one though, that much of walking went to waste when We steped once again the all you can eat buffet for lunch. I ate 4 dishes, and 4 Little dishes of ice cream and the funny thing is that after 1 hour I felt hunger again. I did not eat though, and the hours went by I was less and less hungry. My dinner was at almost 11 p.m. and it was light.
My run was done at 7:50 p.m. and I did not feel full nor bloated during my run, I ran with my brother and We did the same route as yesterday, this time I did it in 46:11 for 8 laps, felt much confortable than yesterday, last lap was in 5:21 because I changed years in the last 100m to stretch up the legs. Felt very confortable and the weather was pretty good. My brother only did 30 mins, I told him that We needed to ramp up those 30 mins to 45 mins, such as I have been doing the last couple of days.
Today He is doing an Interval workout in the Turia park, I ll be there, but I ll run easy, my "regeneration phase" Will be over next week and next week I ll start to do workouts, light workouts at the beginning though.
Have a great Wednesday!
On Tuesday I walked a lot with my brother in the morning trying to buy some shirts in the cheap store, I only bought one though, that much of walking went to waste when We steped once again the all you can eat buffet for lunch. I ate 4 dishes, and 4 Little dishes of ice cream and the funny thing is that after 1 hour I felt hunger again. I did not eat though, and the hours went by I was less and less hungry. My dinner was at almost 11 p.m. and it was light.
My run was done at 7:50 p.m. and I did not feel full nor bloated during my run, I ran with my brother and We did the same route as yesterday, this time I did it in 46:11 for 8 laps, felt much confortable than yesterday, last lap was in 5:21 because I changed years in the last 100m to stretch up the legs. Felt very confortable and the weather was pretty good. My brother only did 30 mins, I told him that We needed to ramp up those 30 mins to 45 mins, such as I have been doing the last couple of days.
Today He is doing an Interval workout in the Turia park, I ll be there, but I ll run easy, my "regeneration phase" Will be over next week and next week I ll start to do workouts, light workouts at the beginning though.
Have a great Wednesday!
domingo, 13 de enero de 2019
Easy run before binge eating
Early in the morning my brother and I watched and espectected in the 10k Valenci Ibercaja, the winner ran a time of 27:23 and could see a lot of fast runner, I saw Caullim Hawkins for the second time, I saw him in the half maratón on October, its nice to see elites that you follow in real time.
After We got from the race at 11:xx something I set plans with my brother to eat lunch together in the all you can eat Asian bufet, We have eaten a lot there in the last few days and its time to decrease the frecuency, When I finished my 5th plate today and downed it with my diet soda I felt terribly, I thought that I was going to throw up, I did not luckily, but these days I am not stuffing myself very much, so I am not used to it, its not the best thing to do so either, the best is to eat enough, with a lot left in the tank.
Just before the binge though, I went running and planned for 35 mins, it turned out to be 37 mins, since I ran 35 mins in the park and then ran home for a couple more minutes. I just ran easy, but this is the fastest that I have run at an easy effort for 6 laps. Ended up running 33:50 for 6 laps, completed the 35 mins and then ran home for 2 more minutes to stop the stopwatch in 37:02.
Splits per lap were: 5:46, 11:28 (5:42), 17:06 (5:38), 22:42 (5:36), 28:18 (5:36), 33:50 (5:32). Each lap has around 900m or so. As I said felt very good and relaxed, never really pushed the pace. The leg bothered me yesterday after the 60 mins run, and I thought it would bother me on the run today, but I think that terrain in the park which is dirt, really help with the pounding and it serves as cushion for my calf, so during the run it did not bother much.
Happy to have gotten my run! I knew that if I binged , then the run would be a struggle if that happen at all, so thats why I decided to run just before lunch, to eat guilt free.
5 runs this week, right where I wanted to be, 1-2 weeks of easy running and then start the workouts once again!
Have a great Sunday!
After We got from the race at 11:xx something I set plans with my brother to eat lunch together in the all you can eat Asian bufet, We have eaten a lot there in the last few days and its time to decrease the frecuency, When I finished my 5th plate today and downed it with my diet soda I felt terribly, I thought that I was going to throw up, I did not luckily, but these days I am not stuffing myself very much, so I am not used to it, its not the best thing to do so either, the best is to eat enough, with a lot left in the tank.
Just before the binge though, I went running and planned for 35 mins, it turned out to be 37 mins, since I ran 35 mins in the park and then ran home for a couple more minutes. I just ran easy, but this is the fastest that I have run at an easy effort for 6 laps. Ended up running 33:50 for 6 laps, completed the 35 mins and then ran home for 2 more minutes to stop the stopwatch in 37:02.
Splits per lap were: 5:46, 11:28 (5:42), 17:06 (5:38), 22:42 (5:36), 28:18 (5:36), 33:50 (5:32). Each lap has around 900m or so. As I said felt very good and relaxed, never really pushed the pace. The leg bothered me yesterday after the 60 mins run, and I thought it would bother me on the run today, but I think that terrain in the park which is dirt, really help with the pounding and it serves as cushion for my calf, so during the run it did not bother much.
Happy to have gotten my run! I knew that if I binged , then the run would be a struggle if that happen at all, so thats why I decided to run just before lunch, to eat guilt free.
5 runs this week, right where I wanted to be, 1-2 weeks of easy running and then start the workouts once again!
Have a great Sunday!
Yesterday 60 mins Easy run in the port with my brother
Yesterday I ran with my brother in the Port at 11 a.m., just as We did in the last Saturday. This time around I drank 2 glasses of beer the night before just to see how my body would react after 1.5 months without alcohol, wanted to see if I could still drink in moderation and if the beer itself in moderation affects my running.
The answer is that it does not interfere with my running whatsoever, aside that it accelerate your digestión if you know what I mean, you have to make sure you go to the bathroom before running. However, in regards to hangover or all that symptons that alcohol produces in excess, if you drink beer in moderation, moderation in alcohol is 2 drinks per day for men and 1 drink per day for women, according to a nutrition book that I read.
I do think that its too often to drink everyday, but I think you dont have to quit alcohol whatsover, and you can still drink 1-2 beers to socialize and it does not interfere at all with your training. I only drink beer though, dont drink any other alcohol, so I think that I Will keep drinking beer in moderation.
In the past I sometimes binged on beer, especially in social settings. However, I realized that I can control myself and stop after the second one, I understand that is not an easy thing to do and a lot of people prefer to stay way completely, because they cant just seem to stop after they start. I thought that I was the same way, but when you prioritize things such as health, well being and your training, it Will be easier to stop.
I ll still have my 1-2 beers once in a while. That all or nothing mentallity, its counterproductive sometimes.
Anyway, We just did the same route as last weel, but this week We did it in 56:47 and then decided to complete the 60 mins. Felt pretty good and relaxed, never really pushed the pace and conversation was good. At the beginning, I had stomach problems, dont know if it were the beer or the breakfast (Ham and cheese sandwich and a glass of whole milk) that I had 1.5 hours before the run. Felt really good and time flew by.
First half was in 28:54 and We did around 1 min negative Split. Weather was cold, around 5 Celsius or less, but once We were running it was all good and the sun was shining hard, good views as well!
We need to run more there!
Have a great Sunday!
The answer is that it does not interfere with my running whatsoever, aside that it accelerate your digestión if you know what I mean, you have to make sure you go to the bathroom before running. However, in regards to hangover or all that symptons that alcohol produces in excess, if you drink beer in moderation, moderation in alcohol is 2 drinks per day for men and 1 drink per day for women, according to a nutrition book that I read.
I do think that its too often to drink everyday, but I think you dont have to quit alcohol whatsover, and you can still drink 1-2 beers to socialize and it does not interfere at all with your training. I only drink beer though, dont drink any other alcohol, so I think that I Will keep drinking beer in moderation.
In the past I sometimes binged on beer, especially in social settings. However, I realized that I can control myself and stop after the second one, I understand that is not an easy thing to do and a lot of people prefer to stay way completely, because they cant just seem to stop after they start. I thought that I was the same way, but when you prioritize things such as health, well being and your training, it Will be easier to stop.
I ll still have my 1-2 beers once in a while. That all or nothing mentallity, its counterproductive sometimes.
Anyway, We just did the same route as last weel, but this week We did it in 56:47 and then decided to complete the 60 mins. Felt pretty good and relaxed, never really pushed the pace and conversation was good. At the beginning, I had stomach problems, dont know if it were the beer or the breakfast (Ham and cheese sandwich and a glass of whole milk) that I had 1.5 hours before the run. Felt really good and time flew by.
First half was in 28:54 and We did around 1 min negative Split. Weather was cold, around 5 Celsius or less, but once We were running it was all good and the sun was shining hard, good views as well!
We need to run more there!
Have a great Sunday!
viernes, 11 de enero de 2019
Easy run with Strides
:Yesterday I ran with my brother at 7:15 p.m. in the Blasco Park, and the plan for me was 35 mins, thats what I did, did 6 lps in 34:18 and then completed the 35 mins. Splits per lap were 11:57 for 2 laps ( did not look at the first lap), 17:40 (5:43), 23:11 (5:31), 28:34 (5:23), 34:18 (5:44), then completed the 35 mins.
Lap 4 and 5 were faster because after the 20 mins mark, I did 4 x 20 seconds strides at around 3k effort to loosen up the legs a bit. Felt good on those.
Weather was around 8 Celsius, and my ears were bothering me post run.
Glad that I got my run in.
Have a great day!
Lap 4 and 5 were faster because after the 20 mins mark, I did 4 x 20 seconds strides at around 3k effort to loosen up the legs a bit. Felt good on those.
Weather was around 8 Celsius, and my ears were bothering me post run.
Glad that I got my run in.
Have a great day!
jueves, 10 de enero de 2019
Evening easy running
On Tuesday I did not run, but I planned to, just fell sleep and woke up too lazy at 7:40 p.m., I regreted. However, an extra rest day to take out the soreness wont hurt.
Yesterday I ran with my brother at 7:15 p.m. but its already dark here at this time of year, so We ran near my home in the Blasco park as I call it. My brother was planning a fartlek workout so pretty much did the whole run on my own.
I started the run feeling pretty good on the legs, no lactic acid accumulation, but then something weird happened, eventhough the pace was pretty easy, the lactic acid built up in my legs and my groin and quads started to burn once again, the breathing was pretty good and the effort was pretty easy, not sure the exact reason for that, but anyway, completed my 35 mins.
Did 6 laps to the Blasco park in 6:01,5:59 (stopped for several seconds at the beginning of 2nd lap to tie my shoe), 5:48, 5:47, 5:47, 5:43 for 35:04 total.
I felt very confortable, the only problema is what I described, the accumulation of lactic acid for no apparent reason.
Today I am going to run 35 mins and then ramp up to my normal mileage in the next weeks.
I really missed running!
Have a great Thusday!
Yesterday I ran with my brother at 7:15 p.m. but its already dark here at this time of year, so We ran near my home in the Blasco park as I call it. My brother was planning a fartlek workout so pretty much did the whole run on my own.
I started the run feeling pretty good on the legs, no lactic acid accumulation, but then something weird happened, eventhough the pace was pretty easy, the lactic acid built up in my legs and my groin and quads started to burn once again, the breathing was pretty good and the effort was pretty easy, not sure the exact reason for that, but anyway, completed my 35 mins.
Did 6 laps to the Blasco park in 6:01,5:59 (stopped for several seconds at the beginning of 2nd lap to tie my shoe), 5:48, 5:47, 5:47, 5:43 for 35:04 total.
I felt very confortable, the only problema is what I described, the accumulation of lactic acid for no apparent reason.
Today I am going to run 35 mins and then ramp up to my normal mileage in the next weeks.
I really missed running!
Have a great Thusday!
martes, 8 de enero de 2019
Zapping the zero: Easy recover run
Yesterday evening at 7:40 p.m. I went out to the park close to home with my brother and the plan for me was to do 35 mins pretty easy, since I am still very sore from the effort of Saturday.
We crossed the first lap in 6:20 and that was the pace that I could muster for the day, after the 10 mins mark, my brother took off because He was doing some strides, He is doing a lot of those lately. I just kept at the same effort and the pace increased a bit, the next laps were in the 6:01 -6:10 range, ran 6 laps to the park in 36:41, the last lap I increased pace a bit for the last 100m and did that lap in 5:53 or so.
The calf is still bothering me to be honest, I had to accomodate the leg so that it did not bother, now I am sure that the problem is not due to running, because I did not run for 18 days and then did not ran for more 9 days, and on Saturday was the day that I felt it. However, during work walking I could feel a light pull in my left calf and thats when the stiffness started this time.
Anyway, happy that I can still run easy though, Will keep an eye on that. Felt really good cardiovasculary, and the pace felt pretty easy, but the calf and the soreness held me back a Little, though.
Weather was pretty good, I did not even break a sweat.
This evening I Will do another 35 mins easy run, lets see how the calf respond.
Happy Tuesday!
lunes, 7 de enero de 2019
Back to the routine with a tempo run, Ouch! 2 runs in 26 days!
My job contract finished on January 4th, so after that its time to get back to my normal routine. Honestly, I was adapting to the work load, but never actually adapted to the night work shift, thats why my running suffered, because during the day I would sleep and eat and did not have the energy to run.
Now I am back to the running, so that means that I am back to the running training this week, looking for a job again.
I ran again on Saturday, 9 days after my last run. My brother and a coworker were running the beach, and I first I declined the offer because they were running 45 mins to 1 hour and I find that to be a lot given that I was completely out of shape. I was thinking more of doing 30-35 mins. However, then I changed my mind and decided to run with them and stop when I needed to, the plan for me was to run 45 mins, given that I ran for 35 mins on my last run easy, I should not have any problems with 10 more mins in a great view such as the Valencia port and beach. Those views are beautiful and always a pleasure to run in the " Paseo marítimo".
We started at 11 a.m. and they took off sub 6 mins per km pace. I am not used to run that fast on my easy days,so I stayed back but under the radar. I did not have idea of the pace that We were running because its not measured. In the first 10 mins my left calf was giving me problems, yeah! the one that has given me strong cramps in the past that has set me apart for 3 weeks. I was focused on that and I was ready to stop anytime, but did want to get at least to 20 mins to say that I did something.
Anyway, after 10 mins it started to get better and I caught my brother and Pablo at 13:30, I felt pretty warmed up by then, but did know that We were running at 6 mins per km or faster, basically faster than my normal easy pace, I felt very fresh and good though. These days off from running served as rest, but the demands of the job kept me in shape I guess.
After a while they built a gap again and turned around in 25:11, I came in 25:18, I was feeling under control and felt pretty good. After I turned around, I sped up, caught the guys and passed them like a bat, then accelerated even more to build a gap, I dont know How I would last since I was well out of shape or at least I thought, my stride and my breathing were if I was training very consistently to be honest, I kept pushing and never looked back, dont know the exact time that I was running, but finished in 47:53, so did the second half in 22:35, a huge negative Split.
When I finished I felt my legs burned as if I would just run a race, at that moment I realized that indeed I was a Little out of shape since at that pace lactic acid dont build much in normal training. Anyway, I was very surprised with the way that I felt and How I ran, thats the first time that I run for so long after a long break, I always come back with 20 mins run and then ramp up to 30 mins run and take me 3-4 weeks to get 45+ mins runs. However, this time I pretty much took if where I left in terms of volume of easy runs at least.
Pablo came in around 50 mins and my brother did 51:04( He had done a tempo run the night before, so He should not even run that fast in the first place). The GPS of my brother registered 9k so I ran sub 9 mins per mile or 5:20s per km, wow that is my tempo pace when I did 10k in 53:14 2-3 months ago.
Anyway, I am very sore now and I skip the run yesterday because I prefered to sleep, I regret it now.
Today I get back to my running, this week Will be easy though, and Will start workouts next week or in 2 weeks since I want to race in a 5k in February 20 something. I think I can get back into shape by then.
Happy with Saturday`s run, but time to start training Smart again.
Have a great start to the week!
Now I am back to the running, so that means that I am back to the running training this week, looking for a job again.
I ran again on Saturday, 9 days after my last run. My brother and a coworker were running the beach, and I first I declined the offer because they were running 45 mins to 1 hour and I find that to be a lot given that I was completely out of shape. I was thinking more of doing 30-35 mins. However, then I changed my mind and decided to run with them and stop when I needed to, the plan for me was to run 45 mins, given that I ran for 35 mins on my last run easy, I should not have any problems with 10 more mins in a great view such as the Valencia port and beach. Those views are beautiful and always a pleasure to run in the " Paseo marítimo".
We started at 11 a.m. and they took off sub 6 mins per km pace. I am not used to run that fast on my easy days,so I stayed back but under the radar. I did not have idea of the pace that We were running because its not measured. In the first 10 mins my left calf was giving me problems, yeah! the one that has given me strong cramps in the past that has set me apart for 3 weeks. I was focused on that and I was ready to stop anytime, but did want to get at least to 20 mins to say that I did something.
Anyway, after 10 mins it started to get better and I caught my brother and Pablo at 13:30, I felt pretty warmed up by then, but did know that We were running at 6 mins per km or faster, basically faster than my normal easy pace, I felt very fresh and good though. These days off from running served as rest, but the demands of the job kept me in shape I guess.
After a while they built a gap again and turned around in 25:11, I came in 25:18, I was feeling under control and felt pretty good. After I turned around, I sped up, caught the guys and passed them like a bat, then accelerated even more to build a gap, I dont know How I would last since I was well out of shape or at least I thought, my stride and my breathing were if I was training very consistently to be honest, I kept pushing and never looked back, dont know the exact time that I was running, but finished in 47:53, so did the second half in 22:35, a huge negative Split.
When I finished I felt my legs burned as if I would just run a race, at that moment I realized that indeed I was a Little out of shape since at that pace lactic acid dont build much in normal training. Anyway, I was very surprised with the way that I felt and How I ran, thats the first time that I run for so long after a long break, I always come back with 20 mins run and then ramp up to 30 mins run and take me 3-4 weeks to get 45+ mins runs. However, this time I pretty much took if where I left in terms of volume of easy runs at least.
Pablo came in around 50 mins and my brother did 51:04( He had done a tempo run the night before, so He should not even run that fast in the first place). The GPS of my brother registered 9k so I ran sub 9 mins per mile or 5:20s per km, wow that is my tempo pace when I did 10k in 53:14 2-3 months ago.
Anyway, I am very sore now and I skip the run yesterday because I prefered to sleep, I regret it now.
Today I get back to my running, this week Will be easy though, and Will start workouts next week or in 2 weeks since I want to race in a 5k in February 20 something. I think I can get back into shape by then.
Happy with Saturday`s run, but time to start training Smart again.
Have a great start to the week!
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